Nachos vs Sushi Roll: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Nachos is generally healthier
Nachos comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (9.1g vs 5.8g), more fiber (3.1g vs 0.8g), less sugar (1.5g vs 3g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Nachos
9.1g
More Fiber
Nachos
3.1g
Less Sugar
Nachos
1.5g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Nachos | Sushi Roll | Difference |
|---|---|---|---|
| Calories | 346kcal | 143kcal✓ | +203.0kcal |
| Protein | 9.1g✓ | 5.8g | +3.3g |
| Carbohydrates | 36g | 22g✓ | +14.0g |
| Fat | 19g | 3.5g✓ | +15.5g |
| Fiber | 3.1g✓ | 0.8g | +2.3g |
| Sugar | 1.5g✓ | 3g | -1.5g |
| Sodium | 816mg | 480mg✓ | +336.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Nachos
Sushi Roll
Diet Compatibility
Nachos
Sushi Roll
When to Choose Nachos
- ✓Higher in protein (9.1g vs 5.8g)
- ✓More fiber (3.1g vs 0.8g)
- ✓Less sugar (1.5g vs 3g)
Common Uses
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 346)
- ✓Lower in carbs (22g vs 36g)
- ✓Lower sodium (480mg vs 816mg)
Common Uses
Nachos vs Sushi Roll: Nutritional Analysis
Nachos is more calorie-dense at 346 calories per 100g compared to 143 for Sushi Roll, a difference of 203 calories. On the protein front, Nachos delivers more with 9.1g per 100g versus 5.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Nachos and Sushi Roll tell different nutritional stories. Nachos provides 36g of carbohydrates, 19g of fat, and 3.1g of fiber per 100g, while Sushi Roll contains 22g carbs, 3.5g fat, and 0.8g fiber. The higher fiber content in Nachos supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Nachos contains 1.5g while Sushi Roll has 3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sushi Roll is the lower-calorie choice at 143 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Nachos provides more protein (9.1g/100g), supporting muscle repair and growth.
- For sustained energy: Nachos offers more fiber (3.1g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Nachos or Sushi Roll?
Nachos has more calories with 346 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 203 calories per 100g serving.
Is Nachos healthier than Sushi Roll?
Based on our nutritional analysis, Nachos is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Nachos has 346 calories, 9.1g protein, and 3.1g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Nachos and Sushi Roll?
Nachos has more protein with 9.1g per 100g, compared to Sushi Roll with 5.8g. Nachos provides 3.3g more protein per 100g serving.
Which is better for weight loss, Nachos or Sushi Roll?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 346 calories in Nachos. Nachos also offers 3.1g of fiber per 100g, which helps you feel fuller longer.
Does Nachos or Sushi Roll have fewer carbs?
Sushi Roll has fewer carbs with 22g per 100g, compared to Nachos with 36g. If you're following a low-carb diet, Sushi Roll is the better option with 14.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.